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All-purpose flour
All-purpose flour4
VS
Medium-grain brown rice, cooked
Medium-grain brown rice, cooked4

Dead heat · 8 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

It's a dead heat — each wins 4 of 8 match-ups.

Pick All-purpose flour for more protein, less saturated fat, less sodium and more iron.

Pick Medium-grain brown rice, cooked for more fiber, more potassium, more calcium and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN2.84 g
    2.07 g
  • Carbohydrate
    20.96 g
    20.99 g
  • Fibermore is better
    0.74 g
    1.61 gWIN
  • Total sugarsless is better
    0.07 g
    —
  • Total fat
    0.27 g
    0.74 g
  • Saturated fatless is better
    WIN0.04 g
    0.15 g
  • Sodiumless is better
    WIN0.55 mg
    0.89 mg
  • Potassiummore is better
    29.4 mg
    70.54 mgWIN
  • Calciummore is better
    4.12 mg
    8.93 mgWIN
  • Ironmore is better
    WIN1.27 mg
    0.47 mg
  • Magnesiummore is better
    6.04 mg
    39.29 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

All-purpose flour vs Medium-grain brown rice, cooked · Foodatron